Protein-Focused High Protein Vegetarian Plan — 1,800 kcal
Free 7-day Vegetarian high protein vegetarian meal plan for UK. Targets ~1800 kcal/day with a full shopping list, macro breakdown, and AI meal swaps — no sign-up needed.
Estimated daily macros
Your 7-Day Meal Plan
Monday
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 360 kcal, 22g protein.
Red Lentil and Vegetable Soup with Wholemeal Roll
Made with red lentils, carrot, onion. Ready in 15 min — 400 kcal, 18g protein.
Butternut Squash and Lentil Soup with Bread
Made with butternut squash, red lentils, onion. Ready in 30 min — 380 kcal, 14g protein.
Apple with Walnuts
Made with apple, walnuts. Ready in 1 min — 210 kcal, 5g protein.
Weekly Shopping List
Estimated cost: £30–40/week for one person from Any UK supermarket.
Protein
- Eggs 2
- Red lentils 100g
- Green lentils 100g cooked
- Tinned chickpeas 200g
- Firm tofu 200g
- Beef tomato 1
Carbs & Grains
- Sourdough bread 2 slices
- Wholemeal roll 1
- Brown rice 90g dry
- Soba noodles 80g dry
- Rolled oats 50g
Vegetables
- Mushrooms 150g
- Carrot 1
- Onion 1
- Celery 2 stalks
- Cucumber 60g
- Sweet potato 250g
- Spinach 100g
- Broccoli 200g
- Spring onion 2
- Tomato 1
- Courgette 1
- Baby spinach 50g
- Edamame beans 100g
Dairy & Eggs
- Butternut squash 400g
- Halloumi 80g
- Almond butter 1 tbsp
- Semi-skimmed milk 300ml
- Low-fat Greek yogurt 150g
- Ricotta 100g
- Peanut butter 30g
Extras & Condiments
- Garlic 1 clove
- Olive oil 1 tsp
- Parsley pinch
- Vegetable stock 500ml
- Apple 1
- Walnuts 20g
- Pomegranate seeds 30g
- Lemon dressing 15g
- Cumin 1 tsp
- Paprika 1 tsp
- Light mayo 20g
- Watercress 30g
- Mustard 1 tsp
- Teriyaki sauce 40g
- Sesame seeds 1 tsp
- Whey protein powder 30g
- Falafel 4 baked
- Hummus 40g
- Mixed leaves 40g
- Reduced-sugar baked beans 200g
- Basil leaves
- Balsamic glaze 1 tsp
- Frozen mixed berries 80g
- Curry powder 2 tsp
- Parmesan 20g
- Sea salt pinch
- Soy sauce 1 tbsp
- Ginger 1 tsp
- Honey 1 tbsp
- Chia seeds 1 tsp
Swaps & Suggestions
💰 Make it cheaper
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy store-brand rolled oats, rice, and pasta — nutritionally identical to branded
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Buy pulses (lentils, chickpeas, black beans) dried and cook in bulk
💪 Increase protein
- Add a scoop of unflavoured whey or plant protein to porridge or smoothies
- Replace rice or pasta with extra protein (an additional chicken breast or 2 boiled eggs)
- Use Skyr or Quark instead of standard yogurt (roughly 2× the protein)
- Add a hard-boiled egg as an afternoon snack on rest days
- Swap rice cakes or crackers for a protein bar (aim for 20g+ protein, under 200 kcal)
Frequently Asked Questions
How much does this high protein vegetarian plan cost per week?
This plan is designed for any UK supermarket and typically costs £30–40 per week for one person, depending on what you already have at home. Buying in bulk, choosing own-brand items, and batch cooking can reduce the cost further.
How much protein does this plan provide per day?
This is a high-protein plan. Most days target 140–180g of protein, which supports muscle retention during a calorie deficit and helps manage hunger.
Can I swap meals I don't like?
Yes. Use the AI edit button on any meal to swap it out. Common requests include swapping chicken for turkey, replacing salmon with tinned tuna, or making a day vegetarian. The shopping list updates automatically.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from any UK supermarket.